Step 1

Step 2

Downward Phase: Shift your hips back and down. This will create a hinge-like movement at your knees. Continue to lower yourself until you feel your heels about to lift off the floor. Try to maintain a flat back by bending forward at the hips. Keep your head directly facing forward and position your arms where they offer the greatest degree of balance support.

Step 3

Jumping Movement: With ONLY a very brief pause at the bottom of your downward phase, explode up through your lower body, fully extending your hips, knees and ankles. As your jump into the air, try to keep your feet level with each other and parallel with the floor.

Step 4

Landing: The most important components of the landing phase are correct foot position and avoiding excessive forward movement in your lower extremity, which places additional stress on your knees.

Step 5

Try to land softly and quietly on the mid-foot, rolling into the heels. Always push your hips back and down to absorb the impact of landing. Do not lock out your knees on your landing.

It is suggested you first learn how to squat and land before attempting to jump. Once you have mastered the hip-hinge mechanism, begin with small jumps, but emphasize your landing mechanics. Only progress to more explosive jumps once you have mastered your landing mechanics.